30.3.18

These 5 Simple Exercises Will Transform Your Body in just 4 Weeks

When thinking about a healthy lifestyle, besides leading a healthy
diet, regular physical activity and regular exercise are pivotal. The
exercises presented below are so powerful that they can help you shed
those few extra pounds and shrink your waist circumference. Believe it
or not, you can have the body you’ve always wanted. Let’s take a look at
the exercises in detail:Planks
Planks strengthen the shoulders and shape the abdominal muscles.
Begin in push-up position on the ground and bend the elbows to 90
degrees and hold the body straight. Hold the position as much as you can
without moving the buttock or waist.Squats
Squats strengthen the core, speed up the burning of fat, and build
the hams, calves, and quads. With the feet shoulder-width apart, roll
the shoulders down and back away from them and stretch the arms in front
of the body. Next, bend the knees and bring the hips forward and lower
yourself to put the thighs in parallel position to the floor and the
back straight. Then, press the feet into the floor to go back to the
primary position.Bird-dog
This exercise focuses on strengthening the abdominal muscles and the
lower back. While in plank position, prop yourself onto the knees and
hands. Afterwards, stretch one leg and the opposite arm in the same time
and maintain the body balanced. Hold the position for a couple of
seconds and then go back to the primary position and repeat the same
with the other leg and the opposite arm.Lying hip raises
This exercise strengthens the abdominal muscles, back, thighs,
hamstrings, and glutes. Lie on the floor and bend the knees. Keep the
feet flat on the floor and extend the arms out to your sides at a
45-degree angle. Squeeze the glutes and raise the hips upward by tilting
the pelvis. In the end, go to the primary position and repeat the
exercise.

Push-ups
Push-ups target all body muscles and so they strengthen the whole
body. While in plank position, place the hands under your shoulders to
push the whole body up. Hold the buttock, back, and legs in a straight
line. Next, lower to the floor and repeat.THE 4-week exercise plan
It is consisted of two basic workouts. Let’s take a look:1st Workout

Plank – 1 minute;

Push-ups – 1 minute;

Squats – 2 minutes;

Bird-dog – 1 minute;

Lying hip raises – 1 minute;

Plank – 1 minute;

Push-ups – 1 minute;

Squats – 2 minutes

Make a 10-second break.2nd Workout

Plank – 3 minutes;

Bird-dog – 3 minutes;

Lying hip raises – 3 minutes;

Push-ups – 1 minute

Rest for 15 seconds
Here’s the program for the whole month:1st Week

1st Day – 1st Workout

2nd Day – 2nd Workout

3rd Day – 1st Workout

4th Day – 2nd Workout

5th Day – 1st Workout

6th Day – 2nd Workout

7th Day – rest

2nd Week

1st Day – 2nd Workout

2nd Day – 1st Workout

3rd Day – 2nd Workout

4th Day – 1st Workout

5th Day – 2nd Workout

6th Day – 1st Workout

7th Day – rest

After the second week, follow the plan of the first week once more
and then finish with the second week plan. After a month, your body will
be stronger and more energized and your health will significantly
better.